Uncomfortable knee pain, lower part of knee
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I also got an open patella knee brace to see if that might help support it while its still hurting during walking0
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MeanderingMammal wrote: »I've been jogging pretty much every day for a bit over a month...
Regardless of what this is, you've got an overuse injury.
Once you're clear of the pain use a structured plan to get into running, initially I'd recommend Couch to 5K as a good option.
As above, the knee is complex and has a wide range of potential injuries that can't be diagnosed remotely. That said, there are some preventive mechanisms that will help a number of the options. Generally core strength of muscular imbalance related. Some form of resistance training will help you, and will also improve your running in the round. Personally I prefer body weight training, but there are lots of options.
I've already done c25k but I'll see if i could use the 10k version for my 10km training , and I've been doing strength training about 3-4 times a week , for the legs especially different types of squats, hip lifts, lunges (except that one really hurt's my knee so not now) but yeah maybe I'll up my sets amount
Ok, well in that case I'll just recommend planning some rest days. If you're running every day you're overdoing it.
ETA, I've just read that you've basically ignored the C25K plan and injured yourself. Rest days are in the plan for a reason, you've now found out why.1 -
One more for muscle imbalance! I had knee pain for YEARS (i.e. whole life). A few months with a trainer who reinforced stretching tight muscles (IT band) and building up all 4 muscles around my knees to be equally strong made it like it never existed. Also switching to zero drop shoes worked wonders for me, though I get that is not for everyone. If I wear anything with a heel now, I get knee pain back within hours, right there in front on the bottom.
Never would have believed it though if I hadnt gone through it. I thought I had arthritis or some other issue, despite doc visits and MRIs and all. But in my case, that was all it was.
First thing my trainer said to me after evaluating my legs and knees... "Well the good news is that your sitting muscles are *excellent* "
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You said you did strength training, could it be a mobility issue not a strength issue? Maybe your quads are too tight and pulling at your knee cap causing it to track incorrectly? Do you use a foam roller?0
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amusedmonkey wrote: »You said you did strength training, could it be a mobility issue not a strength issue? Maybe your quads are too tight and pulling at your knee cap causing it to track incorrectly? Do you use a foam roller?
No I don't have a foam roller. But I would say I may not stretch enough so yeah I might be a bit tight
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TavistockToad wrote: »
Yeah.. but I was thinking since I can't rest completely, like I do have to do some walking around during the day, and since I do lately feel pain in knee while walking too isn't it better to have support on it ? To let the painful knee parts rest?0 -
Tbh I'm kinda confused, like right now when it's still painful should I use it and do exercises to help build the supporting muscle, or not use it and get rest on it until the pain is gone? Or both in some kind of ratio? Sorry guys if this post is annoying I know you're not (all) doctors! 0
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Tbh I'm kinda confused, like right now when it's still painful should I use it and do exercises to help build the supporting muscle, or not use it and get rest on it until the pain is gone? Or both in some kind of ratio? Sorry guys if this post is annoying I know you're not (all) doctors!
Rest till you've seen a physio. Which was the same advice you got yesterday.0 -
TavistockToad wrote: »Tbh I'm kinda confused, like right now when it's still painful should I use it and do exercises to help build the supporting muscle, or not use it and get rest on it until the pain is gone? Or both in some kind of ratio? Sorry guys if this post is annoying I know you're not (all) doctors!
Rest till you've seen a physio. Which was the same advice you got yesterday.
okay thank you0 -
amusedmonkey wrote: »You said you did strength training, could it be a mobility issue not a strength issue? Maybe your quads are too tight and pulling at your knee cap causing it to track incorrectly? Do you use a foam roller?
No I don't have a foam roller. But I would say I may not stretch enough so yeah I might be a bit tight
If you're going to keep running, you should invest in a foam roller, learn to use it, and use it regularly.
And with respect to giving you knee a rest while working on your supporting muscles... Maybe it's a good time to consult with an orthopaed/physical therapist? Definitely avoid anything that causes a lot of knee movement and impact--especially running. Google exercises for hip strength--sometime that is notorious lacking in runners and often leads to knee issues--here's a few exercises to start:
https://www.facebook.com/RunnersWorld/videos/10153906039546987/
I'd lay off the lunges and squats until your knee starts to feel better.
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Tbh I'm kinda confused, like right now when it's still painful should I use it and do exercises to help build the supporting muscle, or not use it and get rest on it until the pain is gone?
Rest it. This shouldn't be difficult. You've given yourself an overuse injury, so stop using it until the pain goes away. Once the pain has eased you've got the opportunity to treat the cause. Starting from the simplest level, reduce your running volume and follow the plan as it's designed, rather than just doing your own thing.
You may wish to try a different pair of shoes. Personally I'm not a big advocate of gait analysis for new runners, so I'm not going to suggest that you need a different pair of shoes, unless there is a continuing problem.
Strength training of some kind can be beneficial to runners. That's just a question of sticking with a plan, and again not doing your own thing unless you really understand the topic. It's not going to solve an overuse situation though.
And I'd really suggest seeing a physio. You'll see there is a reasonable divergence of opinion on here. Some of the advice is good, some not so much. You could end up doing more harm than good from following the flawed advice.
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Okay thanks for all the advice though !0
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Hi!
You've been given lots of advice here, all of the suggestions of what it could be could be correct. As a physio who sees a lot of runners it is almost always a strength / muscle firing issue causing 'patellofemoral pain syndrome' (blanket term) however the reasons for having it can be different in different people - eg weak quads, weak glutes, hypermobile knee, ITB tighness. You really need to see someone so that they can identify your specific problem. I would also say that the earlier you see someone, the easier it is for them to identify the main problem - as time goes on compensations can arise and make it more difficult.
Good luck2 -
I've been jogging pretty much every day for a bit over a month (partly walking at first, jogging increased over time, lately been doing 5km jogs) , about a week ago I got a slight pain on my left knee but it didn't bother me, however now it's really started to feel uncomfortable. I rested my knee for a day, but over today it has gotten back as strong as before. To be exact the pain is at the very front of the left knee, on the lower part under the kneecap where you can feel through skin some softer tissue. I always run on forest path, which is rather soft ground, warm up walk and wear Adidas supernovas. Should I be worried/ do something to ease it/ just let it rest?
Check these guys out
https://www.youtube.com/watch?v=jxNO8ytjYh8 found them a great help 1 -
It's likely Patellar tendonitis. Common in people who run and is an issue with repetitive movement on that tendon.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition
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TavistockToad wrote: »
It is, thank you. I rested it for 2 days straight and put ice on it when it hurt, went jogging again yesterday sInce it didn't hurt anymore. Stretched well afterwards and pain hasn't come back so far.0 -
Trying to tread carefully though, I'll probably try some strength exercising on my legs today or tomorrow, just hoping it won't make the pain come back 0
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I've been jogging pretty much every day for a bit over a month (partly walking at first, jogging increased over time, lately been doing 5km jogs) , about a week ago I got a slight pain on my left knee but it didn't bother me, however now it's really started to feel uncomfortable. I rested my knee for a day, but over today it has gotten back as strong as before. To be exact the pain is at the very front of the left knee, on the lower part under the kneecap where you can feel through skin some softer tissue. I always run on forest path, which is rather soft ground, warm up walk and wear Adidas supernovas. Should I be worried/ do something to ease it/ just let it rest?
See an ortho. Sounds like you may have a meniscus tear.0
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